QUICK AND EASY MEALS

We all know the scenario, you’re in a rush, you don’t have a meal prepped and you’re trying to piece together something without falling off the rails.

First, here are some things to consider:

1. It’s not going to be exact or the highest quality meal

2. These are not full time substitutes or options

3. Regroup and get back on schedule

The goal with each of these is convenience and getting a good source of all 3 macros.

Meal 1: Protein pancake

Oatmeal/whey/crushed nuts or egg/baking soda

Meal 2: Protein spread sandwich

Take protein and add just enough fluid to make it a spread (think nutella). With 2 slices of bread (I like to toast) spread the protein. Can add sliced banana on as well.

Meal 3: PB banana wrap

Use a tortilla, then mix PB into protein powder as a spread. Then spread onto tortilla. Take banana and wrap up into the tortilla.

Meal 4: Protein rice pudding

Cook rice in a microwave. Once cooked, mix in PB along with protein powder. Add just enough water to desired consistency.

Meal 5: Protein bar

TONS of options here. A couple of my favorites are Quest and Outright bar. Add some jerky for additional protein if needed.

Meal 6: Pre-packaged gas station/airport food

Protein focused (wraps/meat & cheese)

Meal 7: Smoothies

Watch the sugar, you can blend your own or try somewhere like Smoothie King.

Bottom line, take a moment to take inventory and determine what you can throw together. Have some options on hand in case you need to break the glass.

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